*STARTING PHASE 2? Read Here!*

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Registered: 04-01-2004
*STARTING PHASE 2? Read Here!*
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Thu, 03-10-2005 - 11:15am

Tips for Phase 2






  1. Phase 2 Meal Planner:
    http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-fbsouthbeach&msg=11503.1&ctx=16384


    2.  Foods to Reintroduce & Avoid - Phase 2
         http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-fbsouthbeach&msg=11507.1&ctx=16384


 


When re-introducing carbs, you'll want to add a "Carb Competitor" with it.  Here's the scoop:















(Published 8/6/03) On the South Beach Dietâ„¢, anything you eat that slows the digestion of sugars in carbs is, by definition, good. Slowing down digestion of carbs results in your body producing less insulin. Less insulin means a less dramatic drop in blood sugar. A diminished rise and fall of sugar means less hunger later. Here are three important food components that will slow down digestion.


1. Fiber. Fiber is the major factor that slows the absorption of sugar. That's why highly processed oatmeal, for example, is worse, diet-wise, than the steel-cut variety. The latter has all the fiber still intact, and before the stomach can get to the sugars in the oatmeal, it has to separate them from the fiber. Once isolated, the fiber passes undigested through your system; its dietary importance comes from its ability to slow digestion down. It is an obstacle to digestion--a good one.


2. Fat. Fat, too, slows the speed at which your small intestine accesses the sugars you've eaten. That's why it's better to have a little olive oil or some low-fat cheese on your bread than it is to eat the bread alone. For the same reason, having a baked potato topped with low-fat sour cream is better than eating it plain. The calorie count might be higher, but the fat contained in the sour cream will slow down the digestive process, thereby lessening the amount of insulin that the potato prompts your body to make.


3. Acid. Acidic foods, such as lemon and vinegar, also slow the digestive process, therefore cutting back on the rise in blood sugar. You can dress salads or vegetables in both and enjoy the benefit. Even sourdough bread will slow digestion because, although it is not high in fiber, it is acidic.


Bread and Cereal Recommendations

In Phase 2, you'll gradually begin to reintroduce healthy starches and carbohydrates into your diet. The goal is to eat healthy carbs while continuing to lose weight, so pay attention to how they affect you. If your weight loss stalls or cravings return, cut back or try some different carbs and monitor the results.

Why are whole-grain breads better for you than breads made with enriched or refined flour? One reason is that whole-grain breads have a lower glycemic index. Another is that whole grains contain phytochemicals that may help cut the risk of heart disease and cancer. If you're in Phase 2 of the diet and can start eating bread again, here are some good brands to buy:


Breads


This list is not necessarily all-inclusive.  This list contains name-brand products that are known to be SBD-friendly.  This list may assist you in making choices as you shop. 



Guideline – Made of whole-grain and contains 3 grams of fiber or more per slice (or one ounce serving). 


Arnold 100% Whole Wheat dinner


Brownberry 100% Whole Wheat
Brownberry Natural 12 Grain
Brownberry Natural Oatnut

Food For Life - Ezekiel 4:9 Sprouted Grain Bread
Food For Life – Genesis 1:29 Sprouted Grain Bread


Food For Life - Ezekiel 4:9 Sprouted Grain Hamburger Buns (6g fiber)
Food For Life - Ezekiel 4:9 Sprouted Grain Hotdog Buns (6g fiber)
Freihofer's 100% Whole Wheat
Mestemacher 100% whole-grain breads
Mrs. Baird's 100% Whole Wheat
Nature's Own 100% Whole Wheat

Pepperidge Farm 100% Stoneground Whole Wheat
Pepperidge Farm Natural Whole Grain 9 Grain
Pepperidge Farm Natural Whole Grain German Dark Wheat
Pepperidge Farm Natural Whole Grain Crunchy Grains or Multi-Grain

Roman Meal 100% Whole Wheat 


Rubschlager European Style Whole Grain
Rubschlager 100% Rye Rye-Ola Sunflower
Rubschlager 100% Rye Rye-Ola Rye
Rubschlager 100% Rye Rye-Ola Pumpernickle 

 
Other bread & grain products:
FlatOut Flatbreads – (15g fiber)**


Food For Life - Ezekiel 4:9 Sprouted Grain English Muffins (3g fiber)****


Food For Life - Ezekiel 4:9 Sprouted Grain Tortillas (5g fiber)


Kashi GoLean frozen waffles - original or blueberry - 1 waffle (3g fiber) 
LaTortilla Factory Whole Wheat Tortillas - (8g fiber)
Oroweat 100% Whole Wheat Bagels - (3g fiber per ounce - 1/3 of bagel)
***


Ry-Krisp fat free light rye â€“ 4 crackers (4g fiber)
Thomas' Sahara 100% Whole Wheat Pitas - large (5g fiber)
Thomas' Hearty Grains 100% Whole Wheat English Muffins (3g fiber)****
Triscuit 100% Whole Wheat - 6 to 8 crackers (3g fiber)


Tumaro's Multi Grain Tortillas (8g fiber)
Wasa Crispbread – all flavors - 2 crispbreads (4g fiber)

Cereals

Guideline – A good cereal contains 6-8 grams of fiber* or more and 8 grams of sugar or less per serving (1 oz or 3/4 cup).

Cold Cereals:


Barbara's Bakery GrainShop Organic Whole Grain Cereal (2/3 cup - 8g fiber)
General Mills Fiber One (1/2 cup - 14g fiber)


Kashi GoLean original - not Crunch (3/4 cup - 8g fiber)
Kashi Good Friends original - not Cinna-Raisin Crunch (3/4 cup - 8g fiber) 


Kellogg's All-Bran Original (1/2 cup - 9g fiber)


Kellogg's All-Bran with Extra Fiber (1/2 cup - 13g fiber)


Kellogg's Bran Buds (1/3 cup - 11g fiber)


Post 100% Bran Cereal (1/3 cup - 8g fiber)


Post Shredded Wheat & Bran (1 1/4 cup - 8g fiber)


Uncle Sam Cereal (1 cup - 10g fiber)

Hot Cereals (serving size is 1/2 cup, uncooked, unless otherwise specified):
Arrowhead Mills 7 Grain (1/3 cup)


Arrowhead Mills Steel Cut Oats (1/4 cup)


Kashi Breakfast Pilaf


McCann's Steel Cut Irish Oatmeal (1/4 cup)


Mother's Multigrain


Mother's Whole Wheat


Old Wessex Oatbran


Quaker Oat Bran
Quaker Old Fashioned Oats (the slow-cooking type)
Quaker Multigrain


Ralston 100% Wheat
Red River Original hot cereal - not instant (1/3 cup - 7.6g fiber)
Roman Meal Original with Oats (1/3 cup)
Store-brand Old Fashioned Oats (the slow-cooking type)
Wheatena (1/3 cup)




*  New Cereal Guidelines - The guideline for fiber in cereal has changed from 8g minimum to 6-8g minimum fiber per serving:  "For cereal choices, we like to see 6 to 8 grams of fiber (or more) and 8 grams of sugar (or less) per 1-ounce serving. One ounce is approximately 29 grams."  Margaret/SBD Nutritionist


 


** Flat Out Flatbreads – “This product appears to be a predominantly whole grain product with whole wheat flour listed as the second ingredient after water. It contains a great deal of fiber - 15 grams. You can use this product as a starch serving. With the amount of fiber it contains, additional fluids may be advised. Monitor for any cravings.” Sandy/SBD Nutritionist 


***  Oroweat 100% Whole Wheat Bagels – “This does appear to be primarily a whole grain bagel. The only problem with this bagel (and other bagels on the market) is that it is equivalent to 3 pieces of bread. If you do have this, 1/3 would be a serving of bread.”  Rachel/SBD Nutritionist


"Whole wheat bagels may be reintroduced during Phase 2. A serving size is considered about one ounce, which is comparable to a slice of bread. Many bagels are greatly oversized, so caution is recommended for serving size. When reintroducing a new carbohydrate-containing food, it is important to monitor your reaction. A whole grain bagel should contain at least 3 grams of fiber per ounce." Sandy/SBD Nutritionist 

**** English Muffins count as two bread servings - "One whole English muffin would be considered two starches." Sandy/SBD Nutritionist 
gar (or less) per 1-ounce serving. One ounce is approximately 29 grams."  Margaret/SBD Nutritionist

     3.  Weight loss will typically be 1/2 to two pounds per week on average on Phase 2 depending on how much you have to lose. Some weeks you may not lose anything. At first, you may even gain a little, but it is usually only temporary.




     4.  Here’s a  link that describes two different ways to approach Phase 2:
         http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-fbsouthbeach&msg=11083.1&ctx=16384




     5.  "Cravings" is simply defined as: getting hungry 1-2 hours after a meal. The explainations below are  SBD  Nutritionists' answers about cravings vs. hunger, types of cravings, etc.


Cravings are actually reactive hypoglycemia. The drop in blood sugar (hypoglycemia) is caused by eating a high glycemic food. The pancreas responds by overproducing insulin which in turn drops blood sugar levels. When this drop happens, cravings occur.




Craving  feel like hunger. It also takes more food to stop and correct the cravings. In other words, you end up overeating and are unable to maintain/achieve weight loss.
Cravings can not only be both physiological, but also psychological. I think the psychological cravings is what you wrote about. This is a craving for a particular food. The particular food may be associated as a "comfort food". An example would be parents using food to comfort a fussy or upset child.




During one of Dr. Agatston's chats he discussed cravings. He states "Cravings due to reactive hypoglycemia (carb cravings) usually occur within a couple of hours after a meal. If it is more than 4 or 5 hours since your previous meal, then your hunger is more likely due to a normal and gradual drop in blood sugar rather than overreactive hypoglycemia."


The general rule of thumb is: if it is approximately 2 hrs after a meal it is due to reactive hypoglycemia (this could be due to high glycemic carbs). If it is approximately 4 hrs after a meal then it is true hunger.


There is a difference between cravings from a physiological cause (reactive hypoglycemia) and a psychological cause. Psychological causes can result from feelings of boredom, stress or because of associated pleasure associated from a particular food. The SBD eliminates foods that can trigger a craving from reactive hypoglycemia (a physiological cause). When reintroducing carbohydrate-containing foods during phase 2, this is what you are to monitor for. Some foods may trigger cravings




What causes salt cravings?


Cravings for certain foods can be caused from numerous factors. They can be from physiological or psychological factors. I will also add that emotions can also play a role with cravings. Most often the foods we crave are processed carbohydrates. These change the brain's chemistry, increasing the level of serotonin, our feel-good neurochemical. Many carbohydrate-containing foods are also salty. Certain genes can also influence taste preferences. Some individuals have an accentuated perception for salt. Our taste buds have what we might refer to as "taste thermostats" for fat, sugar, and salt. If you eat much less salt in your daily diet, your salt thermostat shifts to wanting salty foods. You may have decreased the amount of salt you normally get daily when switching to the SBD. Thus your thermostat is signaling it wants salt. Another good possibility is that you have lost fluids associated with fat breakdown. Therefore your body may crave extra salt. The extra salt is your body's way of maintaining fluid volume.








6.  What to do if you added too many carbs at once and your cravings have returned:


Let's start over again by switching to phase 1 for a couple of days. After being on phase 1 for a couple of days, we'll start back on phase 2. Let's re-introduce cereal (check the phase 2 list for approved cereal or do a recipe search and type in cereals for a more complete list) and some milk (low fat 1% or fat-free). Monitor for any cravings. You will eat this for a couple of days before a new food is reintroduced. After a couple of days, you are ready to add a serving fruit in addition to the cereal and milk. Let's start with either an apple or grapefruit after lunch or supper. After eating the fruit, monitor for any cravings (you should be fine with these lower GI fruits). Now you will be eating cereal, milk and fruit daily. Do this for a couple of days. Now you are ready to add another serving of milk or light yogurt with meals or between meals. Do this for a couple of days in addition to what you are already eating. After a couple of days, you are ready to reintroduce another food - let's add whole grain bread. The organic bread may not be a whole grain bread - please closely check the label. Organic does not necessarily mean whole grain. You may want to check out the list of recommended whole grain breads found under the Daily Dish. After adding the whole grain bread, monitor any cravings. You will add the bread in addition to what you have already added. This is the way to slowly and gradually reintroduce foods during phase 2. You will continue this slow, gradual and monitor cravings all through phase 2. Weight loss will slow down during phase 2. Expect 1-2 pounds per week weight loss. There may be some weeks with a 1/2 pound loss - this is fine. Some weeks you may not have any weight loss, but may show a larger loss the following week.


It is also recommended that during phase 2, you add exercise slowly and gradually. Start slow with what you can tolerate and gradually increase to about 25-30 minutes five times per week. This will also help with weight loss.


Successful weight loss is a slow process. It has been found that those that lose at a slower, more gradual pace are more apt to keep it off in the long run.


  7.     The only reason to go back to Phase 1 is if cravings have returned or you have gained a few pounds and are having trouble losing them on Phase 2.


 8.      Phase 2 can be a very slow process since it is mostly a learning experience to find what works and doesn't work for you. Everyone is different so there is no one thing that works for everybody. What causes cravings for one may not for another. Patience is the best way to get results on Phase 2.


9.   Stalls or plateaus are not uncommon on Phase 2. The best way to break them is to change what you have been eating and increase/or change your exercise routine. Here is a link about the "Dreaded Plateau"


            http://messageboards.ivillage.com/iv-fbsouthbeach/?msg=5675.1


10.     Strength training increases lean muscle mass (metabolically active muscle) and helps your body burn fat faster, even while asleep. You should include both cardio and strength training in your routine.


11.  In Phase 2 you may have any alcoholic drinks except liqueurs and very sweet dessert type wines. Do not use sugary mixers or juice. Do not drink on an empty stomach because it will make you hungry. Moderation is defined as no more than 1 drink per day for women and 2 drinks per day for men. This is the guideline established by the medical community at large, not just Dr. A. . Wine is the best choice. Champagne, vodka, gin, rum, and bourbon are also fine. If you choose to drink, make sure you do so during or right after a meal, since a stomach full of food will slow the absorption of alcohol into your bloodstream—and keep your blood sugar levels steadier. And, of course, you'll want to avoid sugary mixers like fruit juices and regular tonic—opt for diet tonic instead.


One drink=

  • 0.5 ounces of distilled alcohol
  • 3-5 ounces of wine
  • 1.5 ounces of 80-proof distilled spirits


This is what Dr.Agatston said in a recent chat:
Dr. Agatston: "While there are theoretical advantages to consuming red wine as your first alcoholic choice because of the natural antioxidants, actual scientific studies at this time do not show a benefit of wine over other alcoholic beverages. In fact, all of the alcoholic beverages, when consumed in moderation, appear to have favorable effects on heart disease and diabetes prevention. We feel that, as a rule, consuming alcohol with a meal is much more preferable than is consuming alcohol on an empty stomach. We also prefer the low-carb beers, such as Michelob Ultra, to the high-carb beers. But please remember:  IN MODERATION!"


Although there are no sugars, carbs, protein or anything else in hard liquors and very very little in wine, alcohol can be a diet buster. The calories are from the alcohol which has approx. 7 calories per gram. The higher the proof, the more calories per drink. 80 proof liquor has approx. 14 grams of alcohol(ETOH) per jigger (1.5 oz.). 100 proof has 17 grams of ETOH per jigger. Red and white wines have 13.5 grams of ETOH per 5 oz. serving. Red and white wine both have the heart healthy component resveratrol, but red wine has more. So there are added advantages to drinking wine. Light beer has approx. 5 carbs (including small amounts of sugars) , and approx. 11 grams of ETOH per 12 oz can. So in addition to the calories in the ETOH, the carbs add another 20 calories per can. (carbs have 4 calories per gram).






Edited 3/14/2005 9:41 am ET ET by cl-cathy205
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Fri, 03-11-2005 - 4:38pm

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Sun, 03-13-2005 - 12:43pm
Welcome to Phase 2!
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Registered: 04-01-2004
Tue, 03-15-2005 - 12:48pm
Bump!

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